PDA

View Full Version : Jerad(IronDiggy)'s Training log of DOOM!



IronDiggy
02-15-2011, 01:34 PM
I started the Juggernaut training systems program as of yesterday and figured I should probably track it somewhere so I figured what better place than to keep tabs on it here?

So here is what I am starting with:

Body Weight: 243lbs
Squat: 550lbs
Bench: 305lbs
Deadlift: 515lbs
Military Press: 175lbs

I have the spreadsheet that gmen5681 was awesome enough to go through programming hell to make for us, thus it figures out the 90% and all the numbers. I just changed up the accessory work on it for my own.

IronDiggy
02-15-2011, 01:36 PM
Military Press
95lbsx10x4
95lbsx15

1a assisted chinups(because I am weak as *****)
60lbsx5
80lbsx5x2
70lbsx5x2

1b assisted dips(because shoulders were toast)
0lbs x 5
80lbsx5x2
70lbsx5x2

DB bench
53x10 < forgot it was supposed to be incline.

2a incline DB bench
43x10x4

2b shrugs
225x20x5

Decline situps
15,11,10

IronDiggy
02-16-2011, 08:42 AM
Yesterday was rest, spent 5-10 minutes on the inversion table at my parents. Always feels good, I nearly fell asleep.

IronDiggy
02-16-2011, 11:20 PM
Deadlift
280x10x4
280x12

1a. zercher squats
135x10x3

1b. Lunges
63lbs db's x 10 steps
bw x10 steps x 2

hip thrusts
bw x 10 x 2

IronDiggy
02-18-2011, 11:00 PM
Unfortunately bench day got split into two days because of time constraints

Yesterday:

Bench
45x10x3 alternating grips
95x10
135x10
180x10x4
180x15

Today's accessory work:

1a - Floor DB press
58x10
58x10
58x10

1b - Cable Row
150x20
170x15
200x15

2a - Lateral raises
17x10
17x15
17x12

2b - rear delt fly's
7x10
7x18
7x15

Bicep ez bar curls
45x10
55x10
55x10
55x10
55x10

IronDiggy
02-22-2011, 06:44 PM
Guess I forgot to post, not surprising anyway. Saturday's squatting

Squat
305x10x3

Was all I could get through. Then proceeded to spend the rest of my long weekend a very sick person.

IronDiggy
02-22-2011, 10:18 PM
Overhead Day

MP
95x5
105x5
115x10x2
115x14

Was supposed to be 110lbs today but I got lazy and didn't wana hunt down a pair of 2.5's

1a. Assisted Chins
70lbsx8,6,6,5,5

1b. Dips
5,5,5,5,5

2a incline DB Press
48x10x3

2b Shrugs
235x20x3

IronDiggy
02-23-2011, 11:11 PM
Deadlifts
255x5
290x5
315x10x2
315x12

Hip thrusts
bwx12x3

after that gym was closing soon so I went home. I thought I had more time but gym closed early today for some reason. Oh well, just means I'll be that much more primed for Squats come Saturday.

IronDiggy
02-25-2011, 10:07 PM
135x5
155x5
175x5
185x10x2
185x15

DB Floor press
53's x 12, 15, 10, 10, 10

Seated Cable rows
170x15
180x15
190x15

Side raises
22x10x3

rear delts
18, 15, 15

Hammer Curls
28x10x3

IronDiggy
02-26-2011, 02:57 PM
Squats.

barx10
135x5
225x5
275x5
315x5
335x10x2
335x11

Leg Press
7platesx 8, 5, 5

Trx fallouts
10, 10, 10

Glute bridges, 5s hold
5,5,5

my lever belt came in but I was done by the time I got it. :(
I was hoping to hit more reps than that with my last set of squat but my lower body just hasn't been quite "right" this week. Hopefully next week will be better.

IronDiggy
02-28-2011, 10:00 PM
Shoulder was buggered for some reason today. It still really hurts which is unfortunate because I think i could have gotten a few more reps otherwise.

Military press last week of 10's
95x5
105x3
115x1
125x13 -> 3 reps over standard, +7.5lbs to 1rm for next wave.

Incline db press
38x12
43x12

external rotators
17x10
12x10

Cardio

IronDiggy
03-03-2011, 09:40 PM
Finally got around to this weeks deadlifts.

Warmup

Deadlift
235x5
285x3
325x1
350x11 6/5 < here I screwed up, decided to try my lever belt for the first time, well it sucks for dl's it kept pinching so after 6 reps I took it off and went beltless. Being that I wasn't happy about this I decided to grab my regular belt and giver a whirl.
350x15 -> 5 reps over standard, + 25lbs to rm for next wave.

being that I have to squat in 2 days I decided to call it a day.

IronDiggy
03-04-2011, 10:23 PM
Week 3 bench day
135x5
155x3
205x1
205x15 -> 5 reps over standard, +25lbs

Cable crossovers
60lbs x 22
70lbs x 20
60lbs x 30

Lat pulldowns, Using tricep rope reverse grip
85x12
105x10
105x10
95x10
95x10
85x8

10 mins on treadmill

K.Huget
03-04-2011, 11:07 PM
I'm not that familiar with juggernaut method but that's a lot of volume! Good luck with your progress.

Where in Alberta are you from?

IronDiggy
03-04-2011, 11:21 PM
I'm not that familiar with juggernaut method but that's a lot of volume! Good luck with your progress.

Where in Alberta are you from?

Yea there's a couple others running it on the boards. It starts with a TON of volume. I'm from Red Deer.

K.Huget
03-05-2011, 04:59 PM
Yea there's a couple others running it on the boards. It starts with a TON of volume. I'm from Red Deer.

Right on, I grew up in Calgary.

Go Flames!

IronDiggy
03-06-2011, 09:42 PM
Bad ass dude... You ever train with Stinn and group in Moose Jaw?

Last day of 10's! WIN!

Squat
255x5
315x3
335x1
370x14

leg press
6plates x 20
8plates x 20

Calf raises
some weight x 20, 20, 20

abs

K.Huget
03-06-2011, 11:28 PM
370X14!!! You must have been on the floor after that set.

No, i've never trained with those guys. I've seen them at provincials and i'm sure i'll see them again at Nationals but i've never really met them.

IronDiggy
03-07-2011, 06:42 AM
Yea it kinda sucked the soul out of me. I train with Ryan's sister here in Red Deer. Good chance I'll be up there for SK provincials this year too. Not making Nationals this year unfortunately. though.

IronDiggy
03-07-2011, 06:34 PM
n4n7SeBJ4kk
10's week

K.Huget
03-09-2011, 12:37 AM
Yea it kinda sucked the soul out of me. I train with Ryan's sister here in Red Deer. Good chance I'll be up there for SK provincials this year too. Not making Nationals this year unfortunately. though.

Saskatchewan Provincials this year are being put on by some of the guys that go to the same gym as me. It should be a lot of fun.

Nice job with all the lifts in the video as well.

IronDiggy
03-09-2011, 10:30 PM
That would be awesome. I've never been to Saskatoon.

Deload

bench
185x5
195x5
205x5

Side raises ss front raises
5 sets

Biceps
3 sets.

IronDiggy
03-13-2011, 08:38 PM
Start 8's week

OH Press
110x8x4
110x10

shoulder is still not liking me so much.

side raises ss front raises
3 sets 10 reps each

rear delts
3 sets

15 mins cardio

IronDiggy
03-16-2011, 11:02 PM
Deadlift
315x8x5 I didn't have the grip to get any more on the last set.

Seated leg curl
100x20
125x20
150x20

Weighted hip thrusts
25x10x3

Planks
60s x 3

Hypers
20,20,20

IronDiggy
03-18-2011, 10:47 PM
I'm finding the upper body days a little less taxing than lower body...

bench
195x8x4
195x12x1

Assisted Wide pullups
50x3
60x3x4

single arm tricep pushdowns(gym got a one handed rope so I decided to give it a go)
25lbs x to failure and then some negatives x 5

Biceps
20, 18, 15

rotator work

K.Huget
03-19-2011, 01:34 AM
I'm finding the upper body days a little less taxing than lower body...


I find this to be the case no matter what routine i'm running.

IronDiggy
03-19-2011, 07:44 AM
I find this to be the case no matter what routine i'm running.

For the 10's wave my upper body was hurtin bad the whole month. My upper body seems to have adapted to the volume a bit better, Hopefully that means it'll grow a little to match my legs.:evillaugh:

IronDiggy
03-19-2011, 01:11 PM
**** me my hamstrings were sore as **** today. So I lightened up the weight by 10lbs and did box squats instead, and because everyone else was.

Box Squats

315x8x2
315x9x2 < apparently did 2 sets at 9 by accident because I can't count
315x10x1

leg press
6 plates x 20 x 3

Seated leg extensions
60x20
70x15x2

Hyper extensions
bw x25
10x25x3

TRX Fallouts
bw x10x3

IronDiggy
03-20-2011, 06:55 PM
Military press
105x3
115x3
125x8x3

Reverse Band bench press
335x3
355x2
365x5
385x3
395x2

side raises
15x15x2

front raises
15x10x2

IronDiggy
03-21-2011, 09:37 PM
Upper Boddy Accessory day

Chins
5,3,3,3,5,3,3,3

Lat pulldowns - Wide grip
120x20,15,12

Seated Cable rows
160x10x3

Facepulls
50x20x3

Side bends
58x10/side x3

IronDiggy
03-23-2011, 11:03 PM
Deadlifts 2nd week of 8's - Today sucked.
135x5
225x5
315x3
335x3
355x8x2
355x10

front squats
135x8x2

wow I suck at front squats.

IronDiggy
03-25-2011, 09:56 AM
Morning Bench
45x10
95x10
135x10
185x3
225x8x2
225x10

3 board
275x3x2
275x5
accessorywork this evening...

IronDiggy
03-25-2011, 08:05 PM
Afternoon:

Dips
5,5,5

DB bench
43x10
53x8
65x5
68x5
70x8

Bicep curls
28x10x2
33x10
43x8

one arm DB shrugs
80x10/arm x3

IronDiggy
03-26-2011, 02:04 PM
Squats
135x10
225x5
315x3
345x3
370x8x2
370x10
455x1
475x1

Did singles to see how they feel. Def not used to the heavy weights anymore holy.

Side Bends
105x10/side
115x10/side
125x10/side

IronDiggy
03-27-2011, 08:42 PM
So today I went in to help a bud with his bench shirt ended up doing my bench day as well.

Bench
155x5
185x3
205x2
245x10

275x1
285x1
300x1

incline DB bench
43x20
63x15

Flat DB bench
100x5

bicep and tricep work then walked 30 mins on the treadmill.

IronDiggy
03-30-2011, 08:43 PM
Deadlift 8's

135x5
225x5
315x3
365x2
385x1
390x13
455x1
505x1

Then retarded amounts of stretching and mobility work. My ankle mobility sucks. Specifically my right ankle.

IronDiggy
04-01-2011, 10:00 PM
OH press

45x10
95x5
105x3
115x2
125x1
135x13

Side raises
22x10x3

front raises
17x10x3

rear delt fly's
12x10x3

assisted chins
70x5,5,5,5,3

face pulls
15,15,15

15 mins treadmill

IronDiggy
04-02-2011, 11:29 AM
Final day of the crazy 8's wave
Squats
135x5
225x3
315x2
405x1
410x1
410x13 +25lbs on next wave.

Hypers
bw x 10 x 2

need massage my lower back is sore as hell

IronDiggy
04-02-2011, 12:56 PM
9-2IhkUBW9I

fooz
04-02-2011, 01:52 PM
damn man you got some big squats!! Good luck with your goals. I'll be stopping in

IronDiggy
04-05-2011, 10:02 AM
Thanks dude. I'm deloading this week so nothing special. Did some overhead work on Sunday and light squats last night. Going to see the Chiropractor tonight and got a massage booked for next week. Also after Chiro I am heading off to buy my summer GPP fun. A sled, 160lbs sandbag and some weight for the sled. Hopefully I can trim down some of this fat I got, replace it with something more useful.

IronDiggy
04-08-2011, 10:17 PM
Last day of deload
Bench
45x10
135x5
205x5x3

DB bench
75x5x2
75x10

Seated Cable rows
160x10x3

SS with

Lat pulldowns
110x10x3

both wide grip

trx fallouts
bw x10x3

10 minutes walk/run on treadmill. Working that crampy calf in.

5 minutes skipping rope

10 minutes static stretching.

IronDiggy
04-12-2011, 07:35 PM
2B bench
275x5
285x5
295x5

Military press
155x3 -fail, bench had me too tired
135x5x4

side raises
22x15
17x15x2

pulled the sled - grass is a bad idea.
10ish meter pulls
45x1
90x1
135x1
180x5

chewed up the grass pretty good. looks like I'm stuck annoying the neighbors by pulling it on concrete..

fooz
04-12-2011, 09:22 PM
sweet benching big dog - you use a real big arch or what? What do you mili on a good day?

IronDiggy
04-12-2011, 09:40 PM
Yea I generally try to arch real hard. Military press is a newer movement to me I never really did it much before starting the Juggernaut. so Its been getting up there. Was supposed to press 155x5x6 today but board press took too much outta me, guess I shoulda done it 2nd.

IronDiggy
04-13-2011, 11:07 PM
Deadlifts
360x5
360x5
360x5
360x5
360x5
360x5

1 arm db shrugs
100x10
105x10
110x10

Seated cable rows
170x10
190x10
210x10

ankle and hip mobility work + stretching.

IronDiggy
04-15-2011, 08:25 PM
Bench
215x5x5
215x10
275x1
295x1
305x1
315x1

curlz
38x10x3

flys
12,10,10

IronDiggy
04-16-2011, 01:15 PM
Squats
135x4
225x4
315x4
380x5x5
380x7

rack pulls
315x5
405x3
455x3

hypers
2 sets to failure.

IronDiggy
04-19-2011, 10:13 PM
Speed Bench
155x3x9

Seated military press to eye level
155x5x4

Side raises
22x10x3

Front raises
17x10x3

rear delt fly's
10x20x3

Face pulls
45x10,10,15

15 minutes high incline treadmill

IronDiggy
04-20-2011, 10:53 PM
I felt like shit today.

Deadlift
405x5
405x5
405x5
405x5


May do accessory work tomorrow.

IronDiggy
04-22-2011, 10:04 AM
Bench Day
45x25
135x15
185x3
225x1
240x5
240x5
240x5
240x9

3 Board bench
275x3
295x3
305x3
325x3

DB bench
80x5
85x5
90x5

Bicep Curls
38x15
43x10
48x5

Standing Band Crunches
50,25,20,15

IronDiggy
04-23-2011, 03:23 PM
Squatz!
420x5
420x5
420x5
420x5
495x1
545x1
565x1 <- PR!

TRX Fallouts
10,10,10

Glute bridges
+5kg x10,10,10

fooz
04-26-2011, 11:21 AM
dude awesome squat.... 565 is insane - congrats!

IronDiggy
04-27-2011, 10:47 PM
Thanks dude, It moved fast too, I may attempt 585 this weekend....


Deadlift Day, Elbow is feeling somewhat better
135x5
225x3
315x3
385x2
440x1
440x8 <- +15lbs for last wave.

lat pulldowns
10,10,10,10,10

Hamstring curls
15,10,10

decline situps
15,10,10,10

IronDiggy
04-29-2011, 08:43 PM
Bench
45x25
95x15
135x10
185x5
225x3
245x2
265x1
265x9 < - +20lbs for last wave.

DB Bench
60x10
80x5
85x5

tricep pushdowns
10,10,10

Bicep Curls
5 sets of some weight x some reps.

IronDiggy
04-30-2011, 01:14 PM
Squats
135x5
225x3
315x1
405x1
460x1
460x8 <- +15 lbs for the last wave
550x1
585x1 <- PR!!!

Leg extensions
10,10,10

IronDiggy
04-30-2011, 03:12 PM
This week
_2XkIBuMtgs

IronDiggy
05-10-2011, 09:51 PM
Today is supposed to be OH day, but I'm on call and it's too damn busy to even make it to the gym. So I am at home tooling around with my bands. I've been slipping them into my fat grips and standing on them and doing what I can. Very different dynamic. probably not as effective but it's something at least.

fooz
05-11-2011, 08:51 AM
585 + 20lb PR squat already!?! Your moving some serious weight around in here. Keep up the solid work. What are you weighing? 240-250?

IronDiggy
05-11-2011, 09:02 AM
Aiming for 600+ in July. Currently sitting around 260-265. Which si heavier than I'd like so I'm trying to cut that back a bit.

fooz
05-11-2011, 09:22 AM
Damn your a big boy.... You'll have 600 probably next month bro.

IronDiggy
05-12-2011, 07:24 AM
Deadlifts
405x3
405x3
405x3
405x3
405x3
405x3
405x3

BB Rows
135x10, 10, 10

seated cable rows
100x12,12,10

Band pull aparts
100 reps total

IronDiggy
05-13-2011, 10:20 PM
Bench Day
135x3
185x3
225x3
250x3x6
250x5

3 board
315x3
335x3x2

DB curls
28x8
33x8x4

band pull aparts
mini x 25 x 2
monster mini x 25 x 2

IronDiggy
05-14-2011, 12:58 PM
squat
135x5
225x3
315x1
405x1
420x3
420x3
420x3
420x3
420x3
420x3
420x3

Band abs

Band obliques.

IronDiggy
05-17-2011, 10:12 PM
Upperbody Accessory day

Seated MP
135x3
145x3
165x3

Seated press forhead
135x15x3

Seated lateral raises
17x10x2
17x15

DB rows
100x10x2
110x10

anti-rotational holds
2mini's x 45s/side x 2
3mini's x 45s/side


10 minutes fast walk at full incline on treadmill.

IronDiggy
05-19-2011, 10:08 PM
Epic back pump day

Sumo Deadlift
455x3
455x3
455x3
455x3
455x5

Obliques
15,15,15

Reverse hypers /w doubled Monster mini
15,15,15,15,15

Abs

IronDiggy
05-20-2011, 09:54 PM
Bench
45x10
135x5
185x3
225x1
275x3
275x3
275x3
275x3
275x5

DB bench
85x4
85x5
85x6

Face Pulls
60x20
60x20
60x12

Biceps
a bunch

16mins on the treadmill

IronDiggy
05-21-2011, 05:39 PM
Favorite day of the week. Squat day

Squat
135x8
225x5
315x2
405x1
460x3
460x3
460x3
460x3
460x7
500x1
550x1

and thats all she wrote. Running through 7 people squatting takes a long time so I ran out of time. I'll do accessory tomorrow.

IronDiggy
05-25-2011, 10:58 PM
Sunday:

Bench
45x10
135x5
185x3
225x2
275x1
315x1
325x1 <- pr
335x0

Today:

Deadlift final week of 3's
135x5
225x3
315x2
405x1
475x1
Put on belt
475x7

Abs and obliques

fooz
05-26-2011, 12:29 AM
sick dude... those are some big pulls! 475x7 ... i could only wish.

IronDiggy
06-07-2011, 10:22 PM
I kinda fell off the wagon, Didn't do much during deload week.

Today:

High bar squats
405x4
405x4
405x5
405x5
405x5

Regular squat + belt + knee sleeves
495x2
525x2

A1. reverse lunges
60x6/side x 3

A2. Hyper extensions
bw x20x3

quad and adductor stretching. 3 sets x 30 seconds each.